3 Rounds for time: Tc 10'min

Treenaaja ___________________________ Kuntoilija

8 Sumo deadlift high pull ____________ 8 Sumo deadlift high pull
7 Hang power cleans ________________ 7 Hang power cleans
6 Push presses ______________________ 6 Push presses
5 Burpees over the bar (side) ________ 5 Burpees over the bar (side)

45/30kg ______________________________ 30/20kg

3@up to 85-88%, then DROP SETS 3x3@-10%, fs-% rest btw sets 2min

For time:

Cash in 40 hang DB snatch 20/15kg

Then 4rds:
-12 US KBS 24/16kg
-10cal row
-8 burpee box jump overs

Cash out 30 t2b

TC12

-3 hang squat snatch
*build by feel

6sets with quality
-high hang squat snatch + snatch drop + 2 OHS
*rest as needed between sets

IN TEAMS OF TWO.

AMRAP x 20 MINUTES
6 Muscle-Ups or Burpee Pull-Ups
12 Handstand Push-Ups / Hand Release Push-Ups / Incline Push-Ups
18 Goblet Walking Lunge

• P1 works while P2 rests. Split work as needed.
• May be adjusted once the Open 24.2 has been announced

Maastaveto 3x5 (75-80-85%)

Etukyykky 1x85%
-etukyykyn maksimista

Tempaus kahvakuulalla / käsipainolla 3x12 / käsi

Jalan loitonnus 3x20 / jalka

E3MOM x6, alternate between a & b:
a) 10-20 sit up
8-16 push up
6-12 c2b / (banded) kipping pull up / jumping kipping pull up
b) 15-30 cal row

Tavoite: Työaika noin 1:30 (tc 2min) / intervalli, valitse toistot tämän mukaisesti. Valitse variaatio niin, että pystyt tekemään toistot tuoreena 1-2 sarjassa (eli treenissä joudut hieman pilkkomaan).
Rasittavuus: RPE 8